You probably heard about concept of running twice a day and maybe some of your running friends or role models do double runs, so now you are wondering if you should add them too. Let me explain to you what are the double runs, when you should start adding them and the reason behind them.
When you run 6-7 days, 70+ miles per week it can be reasonable and beneficial to incorporate double runs to your training routine.
According to the studies training twice a day about every other day of the week puts your body into glycogen depleted state, which increases glycogen storages, fat oxidation and enzymes.
2 runs in a day instead of 1 longer run are easier on body, but splitting your Sunday long run to halves will not be beneficial, as you still need to train your body to be able to run longer, especially if you are training for marathon.
Suggested minimum break between 2 runs should be no less than 5 hours. Also recently I learned from my coach, that no napping between double runs, though I have to research that topic more.
Examples:
AM speed session + PM recovery run (short 20-40)
AM longer easy run (60-70 min) + PM recovery run (20-40 minutes)
AM long run (2 h 30 min) + PM recovery run (20-40 min)
So let’s say if you are a beginner or intermediate level runner, who runs below 70 miles per week and less than 6 days per week it is unreasonable to add double runs.
In my opinion, it has to be several training cycles of 60-70 miles on peak weeks before you start increasing your mileage and incorporating double runs.
Train smart and safely. And if you need a mentor and coach to help you reach your goals, please reach out lomonosovicoaching@gmail.com
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